Hard Things Got Did.

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THE SCENE: A scosche colder than YHC spected. Arrived just in time to fist bump The Streak on his way out because, in his own words, his “feelings weren’t working” or something like that.


I’m sure I said some stuff about that.


  • Quick Feet/High Knees
  • 123 TDD x10IC
  • ISW x10IC
  • Large Arm Circles x10IC F&R
  • Daisy Pickers x10IC
  • Quad Stretch

PAX partnered up and traveled over to the lil baby parking lot as described below:

  • Wheelbarrow to first light post and do 10 high knees jumps.
  • Wheelbarrow to next light post and do 10 jump lunges.
  • Crabwalk to next light. 10 high knee jumps.
  • Duckwalk/10 jump lunges
  • Bearcrawl/10 high knee jumps
  • Arrive at destination

Dora 123 using 150 Squats, 150 BBSU, and 150 Flutter Kicks. Partner travels 40 yards to guard rail and knocks out 10 Derkins.

140 yard sprint further up the back road to establish plenty of distance for an Indian run back to startex.

Orange Julius SMOKED YHC on the sprint. TCLAPS, homey.


  • Hello Dollys
  • Flutter Kicks
  • V-ups

Orange Julias, Sleep Number, Wall Builder, Woodpecker, Jasmine, Soulja Boy (QIC)


James 5:12
But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your yes be yes and your no be no, so that you may not fall under condemnation.

A staple mantra in YHC’s household is “Say what you mean and mean what you say”.

Why is it so difficult for us to simply say yes or no? Perhaps because we like the ambiguity of not having to follow through with what we say. Or maybe because its easier to put off a tough decision for a later time. We may flirt with tendencies towards deceitfulness and not want others to know our true intentions.

Whatever the reason, God expects His children to be clear cut with their words. We aren’t to wade in the subtle grey areas of ambiguity with our words. Rather we are to be people who speak plainly, clearly, and truthfully so that we aren’t condemned by our own words, so we don’t mislead others, and so that we speak truth into other peoples lives.

Prayed for baby Shepherd’s recover as well as strength and comfort for mommy and daddy.

Sorry I had your compressor and nail gun so long, Woodpecker.

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Streaking at the Morg

40 degrees and clear


20 SSH
20 Imperial Walkers
10 Squats
10 Sumo Squats

Thang 1:
Mosey to Veterans Memorial
20 Merkins
20 Box Cutters
20 Pickle Pushers
20 Dips on benches

Thang 2:
Mosey back to Start
Pass the Potatoes:  PAX got in a circle facing outwards.  Every other person had a tater (CMU).  Taters were passed clockwise for several rounds and then counterclockwise for several rounds.
Pass It High, Pass It Low:  Circle was spread out a bit and PAX faced inwards.  Each PAX had a CMU on their left.  Pick it up, raise it overhead, put it down on the right.  Pick it back up, over your head, back down on the left.  Rinse and repeat several times.

Thang 3:
20 Merkins
20 Box Cutters
20 Pickle Pushers
Sprint to end of parking lot.  Run backwards back to Start.  Early finishers do burpees until all in.

Rinse and Repeat Thang 3
Rinse and Repeat Thang 1
Rinse and Repeat Thang 2
Rinse and Repeat Thang 3

10 Merkins
10 Pickle Pushers
10 Baby Makers

7 PAX:  Choker, Commie, Granola, Laettner, The Streak, Wall Builder, Woodpecker

The only thing more indecisive than a squirrel in the middle of the street is a Christian man, sometimes.   Temptation is the middle of the street.  Stay out of the street.



The (suic)Ides of March

Absolutely perfect conditions.  45ish degrees, clear skies, dry ground.  Just what I needed to start this week off right.  Today’s playlist.



SSH x51 IC
Windmills x15 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Arm Circles x10 IC each direction

Mosey to smooth area of parking lot.

Suicide the First:  Bearway to Heaven
Bear Crawl increasing lengths while doing decreasing sets of burpees.  Try to complete the circuit before the end of “Stairway to Heaven”.

Bear crawl the width of 1 parking space and back.  7 burpees.
Bear crawl the width of 2 parking spaces and back.  6 burpees.

Bear crawl the width of 7 parking spaces and back.  1 burpee.

Suicide the Second:  Doracides

Partner up and complete the following as a team:  100 merkins, 200 BBSU, 300 squats, 400 flutter kicks.  P1 performs the exercise while P2 runs a merkin suicide.  3 cones were set out with 5 parking spaces between each.  P2 runs to first cone, performs 1 merkin, returns to start.  Runs to 2nd cone, 2 merkins, returns to start.  Runs to 3rd cone, 3 merkins, returns to start.  Flapjack with P1.

Mosey back to STARTEX.


8 PAX:  Choker (QIC), Commie, Orange Julius, Prairie Dog, Sleep Number, The Streak, Wall Builder, Woodpecker

We all know the DRP means that you have to stay consistent in order to Accelerate your fitness.  The other areas in your life need consistency as well, including your relationship with your M.  If things are going well, that doesn’t mean you can take your foot off the gas and coast along forever – if you aren’t Accelerating, you’re decelerating.

Kotters to Sleep Number and The Streak, back after their vacations.

Please pray for baby Shep.

Morg Merkin Mosey

THE SCENE: Crisp and cool. Thankfully, not raining.

Imperial walker 15 IC, Hillbillies 15 IC, Overhead claps 15 IC, Daisy Pickers 15 IC
5 Merkins, mosey, 10 merkins, mosey, 15 merkins, mosey, 20 merkins, mosey, 25 merkins.

Cycle of 20 dips, 15 Carolina Dry docks, 15 dips, 10 burpees OYO.

25 Squats, mosey, 20 Squats, mosey, 15 Squats, mosey, 10 Squats, mosey, 5 Squats, mosey.

BBS IC 15, WWI Situps IC 15, 4-Count Flutter Kicks (Commie), 60 Second Plank.
Woodpecker, Commie, The Streak, Jasmine, Wallbuilder, Orange Julius (QIC)

Adapted from Future Grace by John Piper:

The point is that prayer is the way to find future grace for a well-timed help. This grace always arrives from the “throne of grace” on time. The phrase,  “throne of grace” means that future grace comes from the King of the Universe who sets the times by his own authority (Acts 1:8). His timing is perfect, but it is rarely ours: “For a thousand years in [his] sight are like yesterday when it passes by” (Psalm 31:15). When we wonder about the timing of future grace, we must think on the “throne of grace.” Nothing can hinder God’s plan to send grace when it will be best for us. Future grace is always well-timed.


Kotters to Jasmine!

A Game Of Pace

THE SCENE: 47 degrees with a tinge of pain hanging in the air.
F3 WELCOME & DISCLAIMER welcomed and disclaimed.

•15 Imperial Walkers.

•20 Up Downs.

•20 Australian Burpees.

•30 seconds of High Knees.
•sprint to cones (500 meters away).

•25 Burpees.

•25 Australian Burpees.

•Indian Run to first set of cones (500 meters away).

•100 Jumping Squats.

• we were going to do 150 four count flutter kicks but due to the PAXs knowledge of The Office we did 103.

•sprint to cones (500 meters away).

•100 Mountain Climbers.

•25 Plank Jacks.

•Indian Run back to STARTEX (500 meters away).

•50 LBCs.

•20 Squat Bounces.
Three PAX showed up for pre-ruck.

Orange Julias, Woodpecker and Commie.

Six for BC.

Flobee, Woodpecker, Orange Julias, Grimace, Sonic and QIC Commie.
Yesterday on my way to church I was listening to one of Jocko Willink’s podcasts. It was titled

162: Seconds Count: Urban Combat Lessons Learned From Hue City To Ramadi.

Mr. Jocko opened the podcast with a letter that was written and spoken to a crowd of Gold Star Families, it’s author was General Kelly. The following story was described in much more detail and depth on Jocko’s podcast if anyone wants to learn more. But here is the story that will serve as the benchmark of today’s COT:

On the 22nd of April, 2008 two Marine Battalions were preparing to swap out. 1st Battalion, 9th Marines who garnered fame as the “walking dead” of Vietnam and 2nd Battalion, 8th Marines. One Battalion was going home and the other was beginning the genesis of their tour in Ramadi, Iraq. Two Marines, Corporal Yale and Lance Corporal Herder were guarding the entrance gate to the makeshift barracks. The barracks housed 50 Marines and 100 Iraqi Police. They had been on watch only a few minutes with explicit instruction not to let any unauthorized personnel or vehicles enter the compound. Suddenly a large blue truck pulls into the alley that’s directly in front of them. It speeds up rapidly, heading straight for the entrance gate. Yale and Herder knew what was transpiring before them, VBIED. The truck was only about 100 meters away. Both Marines leveled their rifles and began firing rounds into the windshield of the truck. Trying to kill it’s driver. They succeed. The truck comes to a complete stop just outside the gate. They kept it out.


Detonation. Corporal Yale and Lance Corporal Herder are  immediately killed by the blast. Buildings quaked and trembled, some even destroyed. A mosque which was 100 meters away was completely destroyed as well I believe. But thanks to these two men no one else was killed. According to EOD techs the bomb was 2,000 pounds of explosives.

General Kelly believed these two men deserved to be recognized and honored for their gallant act. He wanted them to get Navy Crosses. But no Americans had witnessed them stop the truck, only the Iraqi Police which at the time wasn’t much to go on. Still though General Kelly interviewed many of the Iraqi Police that was there and Every. Single. One. Told him that both Marines stood their ground, unwavering against the impending danger. Alas, several weeks after the interviews and after General Kelly sent off the packet requesting that Yale and Herder get medals a development was made. A security camera that had been damaged from the blast managed to have it’s footage salvaged. General Kelly had to see so he sat and watched.

Six seconds. Six seconds from the time the truck entered the alley to its detonation. It took Yale and Herder about one second to realize what was happening. It then took them about two seconds to shoulder and aim their rifles. This left them three seconds. Three. Seconds. They relentlessly fired into the windshield, alongside the Iraqi Police. But as the truck drew near the Iraqis began to scatter and take cover. Some ignoring the fight for life and trying to get away altogether. But Yale and Herder stayed. They didn’t even shift their weight as to appear they were even thinking about taking cover. They stood in the face of death for their brothers. Unconcerned by rational thought or self preservation.

Six seconds.

Jocko begs the question that I want to extend to everyone here. If you had six seconds to live how would you react? Would your life flash past and bringing with it the realization that you aren’t who you want to be? That you didn’t become who you needed to be?

Or did you accept with full knowledge that you made every six seconds count?

Don’t be like those who on their deathbed beg for more time to be better. Live your life in such a way that when your time comes you don’t fill with regret. Make your six seconds count. Make every six seconds count.

don’t waste time arguing about what a good man ought to be, be one.

The Streak is duly missed.
I want to announce that OJ did this with a weight vest, beast.


    • Ashy Wednesday.
    • 22*F.
    • Two ruckers (Choker & BAM!) and a Cujo wrapping up a pre-bootcamp ruck.
    • OJ contemplating wearing a weighted vest to make this Q worth his time.
  • AO: The Porgly Morgly
  • QIC: Granola

    • F3-Obligatory Side Straddle Hop 60xIC
    • Soulja Boy-inspired Imperial Squat Walkers 30xIC
    • Windmills 15xIC
    • Arm Circles 7xIC
    • Modified Lazarus’s Bear-burp: Burpee pyramid ladder to 15 10, interspersing 75 50-foot bear crawls. 
    • Modified Carport’s Merkinfest: Merkin pyramids in sets of 5-10-15-10-5, interspersing Indian Run (ascending) and SSH (descending). 
    • Orange Julius’s Suicide Sprints. Rinse & Repeat.
    • Modified Choker’s A.M.R.A.P. T.U.R.D.S. (who doesn’t love a good AMRAP acronym?).
      • 2 rounds. 10 exercises. 60 30 seconds/exercise. 
      • I doused the exercise placards with water to keep them from blowing away. They had all frozen stiff by ENDEX.
  • MARY:
    • Commie’s Flutterkick/Plank Roulette.
      • Flutterkicks 60xIC
      • Various regretful planks
      • Flutterkicks 23xIC
    • 7 PAX (0 FNGs): Choker, Commie, Flobee, Granola, Orange Julius, Wall Builder, and Woodpecker.
    • I was talking to Mr. Wonderful about a reputation I seemed to have garnered at work (that I workout every day). While there are worse reputations to be had, it bothered me because it isn’t true and I think it sends the wrong message about what it means to be healthy. Chronic exercise is unhealthy.

      MrW said I probably got that reputation not because of what I actually do or believe, but because I talk about exercise a lot at work. He was right. 

      While on one hand, we do well to not “read our own press” (lest we feed our conceited hearts), on the other hand, we can’t avoid having a reputation. As such, we might as well learn from it.

      I plagiarized today’s Q from the reputation of various PAX. I didn’t tell Commie that I’d ask him to Q 5 minutes of flutterkicks and planks because his reputation precedes him. Reputation sets expectation.

      What is your reputation like? At home, at work, on social media? 

      Within the Christian tradition, today marks the start of the Lenten season (Ash Wednesday). Many Christians reflect on their need for repentance, for from ashes we were created and to ashes we will return. Historically, this reflection is accompanied by some sort of self-denial. With the prevalence of social media, many choose to abstain from social media in this season to focus attention and energy elsewhere and to reflect on why and how they use social media.

      For me, I use Facebook to keep in touch with friends (and scroll memes), Twitter to encourage crappy companies and other F3 regions to do better, Instagram to catalog pictures (also star course prep), Strava to track rucks, and Slack to keep up with F3Memphis. After posting this BB I’ll be radio silent to enjoy this season.

      Here’s to an insightful and growth-filled Lent.

Aiken Legs, Absolution, and 11s at the Morg

43 perfect degrees. YHC strolled up to the new and improved Morg startex just in time to plant a second shovel flag and fist bump BAM! on his way out.

Short & sweet.

– 123 touch the deck x15IC

– ISW x10IC

– Some stretches for the hammies, chest, & tris.

Started off with 50 alternating Offset Merkins using CMUs followed by a  1/4 mile indian run along Bartlett Blvd ending up at the covered pavilion for some Aiken Legs.

Aiken Legs
– 20 Box Jumps OYO
– 20 Tempo Squats IC
– 20 luges IC (2=1)
– 20 Smurfjacks IC (AKA Little Man in the Woods for some reason 🙄)

1/2 mile indian run over to the small far end lot for some ABSolution!

Absolution x5IC (<- Click that link ryte thar if U don’t know.)
Mosey around the lot incorporating front mosey, side shuffle, and reverse mosey.
👆 Repeat all that noise for a total of 20 reps and 4 laps.

Mosey back over to startex for 11s using Burpees and CMU Squat Thrusts.

Nurp! No time.

Orange Julius, Rabbit, Flobee, Choker, Soulja Boy


YHC expressed his appreciation for the HIM around him and the impact F3 has had in his life.

Burpees suck a lot. CMU squat thrusts suck even more a lotter.

Wurnt nun.

A CMU Walk in the Park

About 44F and calm.  Tree Hugger got a 2 minute late start because he was not aware of the new Start Ex at the Morg; Mr. Wonderful joined us about 10 minutes into the workout.



Side straddle hop x 30
Daisy pickers x 15
Arm Circles x 20 (forward and reverse)

PAX walked with their CMU to the Pavilion and did the following exercises:

  • Curls with CMU x 15
  • Little baby crunches x 15
  • Dips x 15
  • Flutter kicks x 15
  • Rinse and repeat
  • Rinse and repeat

PAX did an approximate one-quarter mile mosey, returned to the Pavilion, and did the following exercises:

  • Diamond merkins x 10
  • Squats with CMU x 15
  • Big boy situps x 15
  • One leg lunges x 15 (2 = 1)
  • Big boy situps x 15
  • Rinse and repeat
  • Calf raises x 45
  • Shoulder press with CMU x 15
  • Big boy situps x 15
  • Box jumps x 15
  • Big boy situps x 15
  • Rinse and repeat

PAX walked back to the Pavilion with their CMUs

None; the workout ended at 6:15

Five PAX participated:  Mr. Wonderful, Tree Hugger, Orange Julius, Bootheel, and Wall Builder





Tortoise and the Hare BOMBS at the MORG

THE SCENE: 40s and wet… really wet. Because rain. Because rain is wet.

F3 WELCOME & DISCLAIMER: provided… and then provided again when Granola and Mr. Wonderful ran up (for their SECOND POST OF THE DAY)


SSH x20
Imperial Walkers x20
Daisy Pickers x20
Stretch – down, right, left


As I was researching possible workouts, I came across this entry on the Exicon for “Tortoise and the Hare BOMBS”… I was intrigued to say the least. It suggested using a Ruck, but I figured CMUs would be fun, too. So we did it.

Here’s how it works:

Partner up with one CMU between each pair. Partner #1 picks up CMU and starts walking. Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the CMU while Partner #1 does the same exercise. Repeat until all exercises have been done 5 times BY EACH partner.

  • 5 Burpees (50 per pair)
  • 10 Overhead Claps (100 per pair)
  • 15 Merkins (150 per pair)
  • 20 Big Boy Sit-ups (200 per pair)
  • 25 Squats (250 per pair)

(we all almost got to the squats…)

Halfway through the workout, the wind blew our shovel flag over, so we cut the BOMBS short without about 5 minutes to spare and did our penalty burpees before Mary.


Dealer’s Choice – OJ led us in a round of no-eye contact Pickle Pounders.


Orange Julius, The Streak, Commie, Woodpecker, Granola, Mr. Wonderful, Wall Builder


At our mid-week services at church for the last few weeks, we’ve been going through a series called “Struggle” We’ve been talking about various spiritual disciplines or practices to help us not lose sight of our goal.

This week, we had a guest speaker – he basically brought up three things that distract us from our focus on Jesus. Secularism, Individualism and Distraction. In short, he defined secularism as not seeing where God is involved in our lives. If God exists, he’s far away. For individualism, the individual is the center of the universe. Distraction should be obvious (cough smart phones cough).

As part of this, I challenged everyone to consider these things and how you can think about how to combat these issues:

  • To fight secularism – be thankful for where things come from, recognize that even the things we’re in “control” of ultimately come from God
  • To fight individualism – be there for each other. Thanks for coming out to F3. This is one of the huge benefits of F3.
  • To fight distraction – put your phone down. Stop watching the news. Turn off the TV. Psalm 46:10: “Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth!”


I really enjoyed the workout today, but it was sort of difficult to explain. Everyone knew BOMBS, but there was confusion around if they were supposed to carry the CMU back or not. I basically learned that I need to spend more time ensuring I’m understood. Rain doesn’t make communication easier either. I’m positive we could make it through the entire workout if we were to do this again.

Also, partner workouts with an odd number of people and doing something unfamiliar to everyone made for even more confusion.

TCLAPS to Granola and Mr. Wonderful for their second post of the day!



Pumping Iron at the Morg

THE SCENE:  49 degrees, clear skies.


Imperial  Walkers IC 20, Hillbillies IC 20, Overhead Claps IC 20, Big Arm Circles (forward and reverse) IC 20
Circuit with CMU curls, Kettlebell Tricep Extensions, Side-arm lateral raises, barbell curls, CMU dips and overhead presses.

Kettlebell weights: 5 lb, 10 lb, 15 lb. Barbell weight: 50 lb.


The Streak, Sleep Number, Commie, Wall Builder, Orange Julius (QIC)
Adapted from “Future Grace” by John Piper.

In the late Seventeenth Century in southern France, a girl named Marie Durant was brought before the authorities, charged with the Huguenot heresy. She was fourteen years old, bright, attractive, marriageable. She was asked to abjure the Huguenot faith. She was not asked to commit an immoral act, to become a criminal, or even to change the day-to-day quality of her behavior. She was only asked to say, “J’abjure.” No more, no less. She did not comply. Together, with thirty other Huguenot women she was put into a tower by the sea…For thirty-eight years she continued…And instead of the hated word J’abjure she, together with her fellow martyrs, scratched on the wall of the prison tower the single word Resistez, resist!

The word is still seen and gaped at by tourists on the stone wall at Aigues-Mortes…We do not understand the terrifying simplicity of a religious commitment which asks nothing of time and gets nothing from time. We can understand a religion which enhances time…But we cannot understand a faith which is not nourished by the temporal hope that tomorrow things will be better. To sit in a prison room with thirty others and to the day change into night and summer into autumn, to feel the slow systemic changes within one’s flesh: the drying and wrinkling of the skin, the loss of muscle tone, the stiffening of the joints, the slow stupefaction of the senses-to feel all this and still to persevere seems almost idiotic to a generation which has no capacity to wait and to endure.

Great workout with enthusiastic pax! Felt good to hit ol’ fashion anearobic exercises Arnold Schwarzenegger style. Will definitely rinse and repeat this in the future.

The closed circuit allowed for ample conversation regarding important items such as Memphis best BBQ joints, YHCs Ms puzzlement with where the credit card charges with “Momas” is coming from, and The Streaks renewed lease on his knee after a successful trip to the Orthopaedist.
3rd F, Saturday 2/16 see slack for details.